Hi Friend,
Hot Sunday to you! I hope you had a great holiday and week. I did.
I got 1 boot camp workout in, 1 back workout w/ my cousin-in-law, 1 sprint workout in and a couple of easy bike days this week. Not bad for hosting people, but boy is my body craving to be loaded.
How did you do? Did you train or take the week off?
Shout Outs First
When I was reviewing the attendance for last phase I was super impressed by the efforts of so many who hit perfect attendance and those who showed up while a great many things were happening in June. It's a very encouraging start to our summer quarter and if your name is listed below, you built yourself some good momentum and maybe even good results. #KeepGoing!
Perfect Attendance
Marisa Cimino
Lauren Coyne
Peter Kelly +1
Madeline McNeely
Michaela Millot
Julie Tishler
Stephanie Bucci +1
Susan McHale +1
Paul Gomez
Lisa Listerman
Alfredo Guerrero-Ortiz
Lucy Barts
Andra Dean
Special Shout Outs for Resiliency
Lauren for Overcoming So Many Spring Challenges and Hitting a Perfect Attendance.
Madeline all that goes into having a h.s. senior (college decision, prom, graduation & party) and training at 2 different times over 5 week days and still hitting a perfect attendance.
Pete for getting in (2) workouts while in San Francisco, hitting a PR and a make up all in a 3 week phase. Hoo-Rah!
Will Savage and Liz Dean for flexing your schedules and planning ahead to get the most out of your workouts while traveling.
Diane Gomez for having (2) graduations and hosting parents and all that goes with end of the year stuff for graduates and still finding a way to train and run.
Susan McHale for not only doing your PT, but getting in all your workouts + a make up. Hoo-Rah!
Amita Vasi for getting of the train and coming straight to Boot Camp! You rock! And for being so fit, you were grouped with the young adults (18 & 19 y/o's) during your national park hiking adventures.
Jim Flynn, Josh Gann, Julie Tishler and Paul Gomez for finding ways to keep showing up while managing aches.
Andra Dean for making a dedicated workout space (with plants) in your new apartment!
Lucy Barts for being a bad a** and for planning ahead so you could get your workouts in and participate in fun things on your regular workout nights.
Lisa Listerman for also being bad a** and a great schedule planner!
#KeepGoing everyone. This is the quarter where you can leap frog your results, look & feel your best in the moment and set yourself up to have a great fall.
Pep Talks!
T-Minus 1 Month Marisa. You're totally shining already. Keep having fun and you'll be peaking for Phil & Peggy's wedding.
Michaela you've got your big Newton competition coming up at the Marriott. You're also trending in the perfectly peaking category. If you want to taper the week of, let me know and we'll come up with a plan.
Karna, everyday is a fresh start. In meditation they say begin again, so let's borrow that. Begin again Karna!
Sarah. I can't wait to hear about Montana and yay for camp season to have arrived. You've got 8 weeks until school starts Let's get you feeling great and peaking for fall!
Stephanie you've had a good return from your work sabbatical. Will this be the phase where everything comes together for you? You're a great planner. Use that skill as best you can.
Gregor. No matter what changes are coming down the pipeline for you, you're gonna need to be your best self and manage stress. You're a mover. Everything is better when you're moving. Move first, then fill in the rest. You'll be glad you did!
Carol you had a hiccup, but you're tenacious and disciplined. Use those skills and get back on track with the pace and effort that's right for you. Build up slowly.
Nishaat and Alfredo. Do what you do. Athletes do athlete things. Resiliency, anticipation and adjusting to chaos are strengths. Keep being flexible, plan ahead and make up where possible when life needs your time slot.
Everyone. We're hitting vacation season. If you can train, keep training. It makes everything better, plus you gift yourself and your fellow vacationers all of the happy hormone highs. You'll be glad you did!
Phase 8 Links
Zoom Link
Recordings
Gym.pdf
Home.pdf
Stretch&Sprint.pdf
45minStretch.pdf
Stretch Recordings
Phase 8
Total DB Load. Strong = 25-45%BW, Light & Fast = 15-35% BW
3 Week Phase: 7/7 to 7/25 (3on, 1 off)
Summer Break #2: 7/26 to 8/3
Cardio Minutes - Week 3
We did 26min/workout.
What'd you get for cardio minutes the last 2 weeks?
How many strength workouts did you do last week?
Please reply w/ your #'s!
Make it count,
Mike
p.s. Happy Milestone Birthday to Pete-yesterday and Happy birthday to all of our July babies (Marisa-yesterday, Lucy-today, Stephanie-tomorrow, Sue-next week and Michaela-later this month).
p.p.s. the next 2 weeks are guest weeks. if you know someone who might love what we do, invite them. just email introduce them and I'll take care of the rest.
p.p.p.s. what'd you get for cardio minutes the last 2 weeks? how about strength workouts last week? reply now and let me know!
